Here is a sample strength and conditioning schedule taken from a workshop given by Max Jones. For more information on any of the excercises, please see Pete Matthews.

Warm up

General stretching exercises recruiting all the major muscle groups.

Medicine Ball Warm Up

Using a ball appropriate to the strength of the athlete perform 10 reps of each of the following exercise:

• Curl
• Press
• Squat
• Triceps Stretch
• Forward Raise
• Moon Walk

Dumbbell Exercise

1. Alternating D/B Press – 2 sets of 12 reps
2. D/B Squats – 2 sets of 12 reps
3.  Running arm drill – 2 sets of 20

Medicine Ball Exercise

1. Side catch and throw – 12 reps each side
2. Sit up and reach – 15 reps
3. Dorsi raise – 12 reps
4. Lying throw – 10 reps
5. Squat jumps – 90 degrees
6. Star throws  - 20 reps

Core Conditioning Exercises

1. Swiss ball sit-ups – 20 reps
2. Side bends with D/B – 12 reps each side
3. Sit up with twist – 20 reps
4. Seated weight twists – 10 reps each side

 Finish with a variety of food drills :
A Skips
B Skips
Heel Flicks
Karaoke's